Adding berries to breakfast may support your eye health - study
New research carried out in the UK has found that more than half of people think about their eye health during the summer, but many are unaware of the foods that could help support their vision
New research carried out in the UK has found that more than half of people think about their eye health during the summer, but many are unaware of the foods that could help support their vision11:52, 06 Aug 2026The warmer summer months appear to be having an impact on the nation's eyesight. Fresh research carried out in the UK has discovered that more than half of people are most concerned about their eyehealthduring summer, with 51% attributing this to sunlight causing discomfort and 39% reporting that hotter days make their eyes feel drier. The study by MacuShield also uncovered that more than a quarter (26%) of people suspect their eyes are deteriorating more rapidly than the rest of their body. But have you ever thought about how what you eat influences your eye health?Just 39% of participants in the research had definitely come across guidance connecting nutrition with eye health, yet 47% indicated they would modify their diet to benefit their vision. Nutrition specialists say many aren't aware that support can be found on their vibrant plate of summer fruits, vegetables and meals. Five foods to support your eyesSprinkle pumpkin seeds and chickpeas into your salad:It's the mineral zinc in these foods that help to support eye health. Clinical Nutritionist Suzie Sawyer, adviser to MacuShield, explained: "The mineral zinc helps maintain normal vision. Zinc is involved in retinal function so is very important for vision. " Quinoa is another zinc-rich salad ingredientAdd berries to your morning smoothie:When eaten in season, foods tend to be a little cheaper and strawberries, blueberries, raspberries and cherries are all packed with vitamin C. "People may not realise just how important the antioxidant vitamin C is to the eyes. Our eyes are so vulnerable to cellular oxidative stress. Sunlight, smoking and pollution, creates a greater need for vitamin C and as an antioxidant, vitamin C helps protect cells from oxidative stress," said Suzie. Grill sardines for lunch:Oily fish including sardines, salmon and mackerel can support eye health thanks to their docosahexaenoic acid (DHA) content. "The cell membranes of the retina in the eye contain a high concentration of docosahexaenoic acid (DHA). The NHS recommends everyone eats one portion (140g) of oily fish a week to get 250mg of DHA, to enjoy the health benefits," said Suzie. "However, oily fish intake is only 56g weekly in adults which is too low. For those of us finding it hard to eat oily fish weekly consider a supplement to help bridge any dietary gaps such as MacuShield Original+Omega 3, which contains a nutrient blend of the three macular carotenoids plus vitamin B2 and a daily dose of 250mg of DHA - which each help to maintain normal vision, as well as being suitable for vegetarians and vegans. "Snack on orange-coloured fruits and veg:Summer presents an ideal opportunity to savour oranges, mangoes, carrots and orange bell peppers – all of which may support eye health. "These foods contain zeaxanthin, which is one of three macular carotenoids, found in high concentration in the macula of the eye and needed for sharp focus," said Suzie. Go for green:"Green leafy vegetables such as spinach, lettuce, green bell peppers and Swiss chard all contain lutein, another macular carotenoid, added Suzie. Article continues below"As we can't make lutein, we either need to eat our greens or obtain it through a specialist eye supplement. A green salad makes a nutritious addition to any summer meal. "